Author: f3nano

Date: 2023-09-28
AO: edge_of_reason
Q: Quip
PAX: Forest, Chef
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-10-05
AO: edge_of_reason
Q: Chef
PAX: Quip, FNG (Card Shark)
FNGs: 1 FNG (Card Shark)
COUNT: 2
WARMUP:
15cc ssh
10cc grass grabbers
15cc Plank jacks
10cc windmill forward
10cc windmill backward
10cc Michael Phelps
Finish with run around the field

THE THANG:
@THE COURT
Circuit:
10 cc merkins
15 cc squats
15 cc big boy sit-ups
30 seconds high knees
Repeat for 3 rounds, then rest for 1 minute.

Interlude: 5 reps up the stairs and back down

@THE ROCKS
Circuit 2:
14 cc dips
15 cc lunges or 10 cc inclined merkins
20 cc mountain climbers
10 high jumps or plyometric jumps on rocks
Repeat for 3 rounds, then rest for 1 minute.

MARY:
No time

ANNOUNCEMENTS:
Edge of Reason hard launch this Saturday @6:15, coffeeteria to follow Bros and beers @Chefs on 10/20

COT:
Forest job hunt
Quip and M work schedules
Card Shark health of family members

Date: 2023-10-05
AO: olympus
Q: Pop Fly
PAX: Crop Duster, Blue Steel, ToolTime, Doodles, Gadget, Glee, Peanuts, Monte Karlo FNGs: None
COUNT: 9
WARMUP: SSH, WMHs, Mike Phelps, Up and Down Dog. It did not go unobserved that the Site Q neglected to bring the Shovel Flag

THE THANG: Pax focused on the upper body to start
2 Rounds of Exercises – all with coupon (10 reps each):
a) Cross over merkins
b) OH Press
c) Bent over rows
d) bicep curls
e) lateral raises
f) chest press
g) tricep extensions
h) seated OH Press
i) block side to side transfers
j) Rifle Carry block 50 yards

Then, we took a break and ran the Olympus stairs for 3 minutes. Then we took another break and did 100 calf raises

Then we repeated the above exercises 2x more. On the rifle carry back, we stopped and did a few more calf raises – that got us to 200 calf raises. We also did 25 extra bicep curls

MARY: We held the plank for 45 seconds. maybe a minute. It felt like a long time.

ANNOUNCEMENTS: Dad’s Camp next weekend. The Grunt in 11/11

COT: Perhaps accommodation vice compromise is a better way to go through life. When we compromise, often times someone feels they lost. Accommodations are made out of respect, love, etc. No one loses when they accommodate someone else

Date: 2023-10-04
AO: thefarm
Q: Moneyball
PAX: Infinity, Sparky, Gekko (Keith Capp), Matthew – Running Man, Squatter, Chill Zone, Powder FNGs: 1 Powder
COUNT: 8
WARMUP:
SSH, beet picker, Willie Mays Hays, Imperial Walker, arm circles, Michael Phelps, World’s Greatest Stretch, down dog, Cobra Kai

THE THANG:
Jog between corners of the (half-) field and do the following exercises: -5 burpees, 5 Supermans
-10 Bonnie Blairs (each leg), 15 derkins
-20 American hammers, 20 merkins
-25 squats, 30 Nolan Ryans (each side)
-18 overhead claps (IC – 36 total), 40 step-ups (20 each leg) -45 LBCs, 50 calf raises

Form a line, everyone planks, PAX on the end bear crawls forward for 5 seconds and planks, rest of PAX bear crawl to meet him, next person bear crawls forward for 5 seconds… until reach the other end of the line.

MARY:
Flutter kick, side crunch, Freddie Mercury, alphabet (ENGAGED)

ANNOUNCEMENTS:
Invigorate (did I remember the name correctly?) at Sparky’s this coming Tuesday (Oct. 10) – details in the channel, RSVP for “provisions”, road cleanup

COT:
Q got engaged a couple weeks ago and it’s been a much-needed opportunity to pause and evaluate what I’m doing to become more of the man I want to be and the man she deserves to share her life with. Challenge is for all of us to do the same with our life, career, fitness, etc., set goals, renew our efforts, and continue working to better ourselves.

Date: 2023-10-04
AO: compound
Q: Hightower
PAX: Popeyes, Peanuts, Poe, Speedo, Obadiah, Monte Karlo, Big Bird & Cosmo FNGs: None
COUNT: 9
WARMUP:
SSH and lots of stretching
Then warmups with Butt Kickers, high knees, skips, lung walks, slow jogs

THE THANG:
Fellowship jog around field, paused 3 times for each PAX to lead short group exercise.
Then broke group into 2 teams for Ultimate frisbee. Played until 1 goal, then unfortunately the light fell off frisbee.
Adjust accordingly, group then went for Ricky Bobbie tour around Mosaic. Stopping for Box jumps, Dips and Derkins.

MARY:
3 rounds of Mary done.

ANNOUNCEMENTS:
Dad’s Camp
The Grunt
Invigorate charity in Dec

COT:
F3 really a Men’s Leadership group disguised as fitness group. Continuing dialogue from last week, highly suggest reading Freed to Lead to get better understanding of history behind F3. However highly recommend reading F3 Leadership Guide, QSource. Broken down into 4 quadrants: Get right, Live right, Lead right and Leave right.